Name: Playbook - Sam Sweeney - W1/D1 Chest and shoulders
Uploaded: 2023-06-03T13:16:10.064Z
Duration: 60 min
Description: W1/D1 Chest and shoulders

Good GAWD! My arms are trembling! 💪🏽

Samantha Russell

This was such a challenge. So excited to complete the overall program!

Michelle

Talia Prideaux

7 weeks postpartum in my at home gym 👏🏽

Devon Young

Didn't finish burner but got to 5th push up

Lauren

A solid workout.  That last burn set.... that will take some time to master.

Karen

Hannah

Sanela

Julianna

So amazing… I was so dead that I couldn’t do the burnout. Had to finish it off with triceps extension 👍🔥

Pascale

Tara

Libby

I have been working out for a long time. I started with CrossFit, moved to general lifting, used programming, and now this. I will be sore tomorrow!!

Monica

This was my very first workout of yours!! Loved it! 
Burn out kicked my butt!!

Malorie Bell

Nita

Very first workout! I am BURNING. My friend recommended me and I’m pretty excited to continue!

Rochelle

Jasmine

Mira

Wendy

Kelly

Love it! Had to modify a bit as I’m working on healing a L5S1 herniated disc. Felt great to move after a year off! ❤️

Falynn

After a 3 month break. Great workout to get my motivation back to get serious and to train like I used to even in Texas heat 🔥

Valerie

This was my first workout - great burn! I can’t wait for day 2!

Millie

Taylor

Great!  Felt a good pump and I didn’t even take a pre-workout!

Amber

Omg 😳 I'm so dead 🤣 i thought i was strong..... I feel so weak 😭🤣 AMAZING can't wait for the next day 😍

Mercedes

My first workout of yours and loved it. Thank you

Dena

Love your app ! Been trying to find something easy to follow I hate workouts that take so much explanation before the exercise! Your videos are easy to follow and effective workouts!

Alexandra

💪🏻💪🏻💪🏻 feels good to be back under the bar!  Took some time off from BB and just did DBs, this kind of workout was missed!

Stephanie

That was tough. The burnout was rough. All in all great workout

This rocked my shoulders most def and and my triceps too. I think I’ve unlocked a muscle I didn’t know I existed.

Louise

Holy volume 🥵 but it’s exactly what I am looking for. Solid upper body workout!

Joanna

Tasha Brendible

Bridgid

Ange

My goal is to really grow my muscles. Sam is my goals!! Great workout!

Shana

Mike

Meagen

chad

Tamara

This series is fire! Loved every superset! 🔥

Alexandra Casi

Kristin

1A. Slow Eccentric Barbell Bench Press 4S/12,12,10,10R
Tempo: 3 sec slow negative 
Rest time: 10-20 seconds from exercise A to B 
1B. Hand release push ups 4S/10R 
Rest time: 1-2 min before returning to exercise A
Note: Modify by dropping to knees

- Grip the bar with preferred width 
- Slowly lower the bar down to your mid chest  
- Push the bar straight up engaging your chest
*3 second negative

Slow Eccentric Barbell Bench Press

- Start in a push up position
- Lower chest to the floor and lift hands up
- Then press your chest off the floor back to starting position

Hand Release Push Ups

1A-1B

2A. Slow Eccentric Seated Barbell Military Press 4S/12,12,10,10R
Tempo: 3 sec slow negative 
Rest time: 10-20 sec from exercise A to B 
2B. Scarecrow 4S/10R 
Rest time: 1-2 min before returning to exercise A

- From a seated position 
- With the barbell overhead and arms extended
- Slowly lower weight down to your chest and press back up overhead
*3 second negative

Slow Eccentric Seated Barbell Military Press

- Seated with your chest supported on an incline bench 
- Holding dumbbells, lift your elbows up until they are in line with your shoulders
- Rotate your elbows back and down
- Exhale and extend the weights forward 
- Inhale and return back to the start position

Scarecrow

2A-2B

3A. Dumbbell Incline Bench Press 3S/10-12R 
Rest time: 10-20 sec from exercise A to B 
3B. Incline bench supported lateral raises drop to Y raise 3S/10-12R drop 10R Y raise 
Rest time: 45 sec- 1 min 
Note: drop weight by 15-20% for Y raises

- From an incline bench and a dumbbell in each hand
- Lower dumbbells down to the chest 
- Straighten elbows and press dumbbells back up

Dumbbell Incline Bench Press

- With your chest supported on an incline
- Keeping a slight bend in the elbows raise dumbbells laterally 
- Drop the weight then flex shoulders in a Y motion

Dumbbell Incline supported Lateral Raise drop to Y Raise

3A-3B

Burnout Instructions: Starting with 10 reps of push ups and 1 rep of pike press. As the rounds move on, take one rep away from your push ups and add one rep to your pike press until you reach 1 push up and 10 pike presses (example below). Move as quickly as possible with little rest.
4A. Push Ups (weighted or on knees) 
4B. Pike Press

- Start with your hands just outside the shoulders 
- Bend at the elbows to come down 
- Keep your core tight as you come down 
- Extend your arms engaging your chest as you come up

Push Up

- Start in pike position 
- Raise your hips as much as you can keeping your legs extended
- Lower your head towards the ground 
- Press yourself back up to the starting position

Pike Press

Burnout Ladder

W1/D1 Chest and shoulders

Kimberly

Kathe Martin

W1/D2 Legs

Isabelle

Kaarin

W1/D3 Full body

Lisa

Ashton

W1/D5 Back

W1/D6 Biceps, triceps, core

Casey

I'm shaking I had to modify the roll outs but I pushed. I knew to rest today wasn't to push myself so shaking is good!

Goodness!! I didn’t read instructions and tested more than I should have but I’m still dying!

W1/D7 Full body challenge

Ernesto De Gasperin Limón

W2/D1 Chest and shoulders

aida nafal

Terri

W2/D2 Legs

Dead.... wanted quit on a full 6 rounds and go down to dB for the 10 reps of that exercise that I don't have love/hate for I just have hate but I know that even tho I only did up to 5 in the 7th round I pushed through even on the one exercise I wanted to stop before !!!! 
This was hard! Proud of it!

Would love some modification suggestions- not everyone has high ceilings to do box jumps or overhead type work.

Morgan

W2/D3 Full body

Serena

W2/D5 Back

W2/D6 Biceps, triceps, core

This one is so tough, but I love it 🙌🏻 great way to start the weekend!

Again great workout, I am unable to see the modification though, am I just not seeing them?

W2/D7 Full Body Challenge

W3/D1 Chest and shoulders

Love this one! Has each primary lower body compound movement!

Loved this one- challenging and pushed the pace. Crosshack squats are difficult for me due to lack of mobility so slowly working on those.

W3/D2 Legs

W3/D3 Full body

Good stuff. The reverse renegades or pull ups is my struggle but I'm pushing through trying to limit mods!

W3/D5 Back

Heather

Back at it after being sick for 2 weeks. Need to work myself back uo

W3/D6 Biceps, triceps, core

W3/D7 Full body challenge

W4/D1 Chest and shoulders

Zombie squats are hard to position- had to do front squat instead.

W4/D2 Legs

I only hit 7 compared to my other days where I was 8 and 9. Though, I went slower to concentrate on my form.

W4/D3 Full body

Needed to sub TRX for inverted rows but other than that, great workout!!

Feeling stronger everyday. Love this program.

Leah Daggon

W4/D5 Back

Kiki

W4/D6 Biceps, triceps, core

Getting very good at burpees 😂😂 This aint no joke! 🔥

Leigh

W4/D7 Full body challenge

💪🏻🔥. Awesome pump this morning !

W5/D1 Push

Felt so good! Finally feeling like myself again!!!

Holy 💀!!  Sweeney leg days never ever disappoint! 🥵

W5/D2 Legs

😨 500 reps later…or felt like it! 😅

AMRAP for 50 minutes isn’t my favorite. It gets redundant, though I do like how difficult they are.

6 rounds in 51:30. 
Did 65 pounds for lunches and squat clean + press. 15# for renegade rows. 
That was a good one. 🥵

W5/D3 Full body

That descending ladder burnout though.  💪🏻🥵

W5/D5 Pull

Mentally wasn’t all in but sucked it up and got it done 💪🏻

Another awesome day of training! I go to bed every night looking forward to tomorrow's workout

Sarah

W5/D6 Biceps, triceps, core

This is my favorite weekly workout. Literally works every part of your body. Added a buy-in: 2 mile row. 🥵

I do t do this challenge every week, but when I do, it’s a killer! I love it!

Lindsay

W5/D7 Full body challenge

Sean

W6/D1 Push

Dead legs!! Had to break the 2 min wall sits into 2-1 min rounds! 😨

W6/D2 Legs

Anna Lombari

Progressed since the last one! 🔥💪🏻

W6/D3 Full body

W6/D5 Back

Definitely went up in weight! I feel so much stronger than where I started. Excited for the next program.

W1/D1 Chest and shoulders

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